Arnold Schwarzenegger is an Austrian and American former professional bodybuilder, actor. Arnold Schwarzenegger follows a very strict workout routine to keep such a wonderful body. He won the Mr. Universe title at age 20 and went on to win the Mr. Olympia contest seven times. Arnold Schwarzenegger workout routine is very helpful in making good looking body. Arnold Schwarzenegger gained worldwide fame as a Hollywood action film icon. Arnold Schwarzenegger workout routine includes lot of exercises.
In Arnold Schwarzenegger workout routine view, to gain weight and muscles, there should a proper diet plan that should comprise of nutritious food and this is the basic formula to be adopted first to get an amazing body. Along with this a proper physical training is a must for body building.
Arnold Schwarzenegger hit every body part with mind-numbing intensity and developed every muscle group to its maximum. To build the massive upper appendages that allowed him to win seven Olympia titles, Arnold Schwarzenegger employed every trick in the bodybuilding book.
When aiming to build his arms, Arnold Schwarzenegger would use his brain and instincts as much as sheer strength. Arnold Schwarzenegger advised all who aim for similar development to do the same. The following are some of the major principals he applied to arm training.
Arnold Schwarzenegger always believed that since the arms can be seen from all poses and from every conceivable angle, they should be trained from all angles.
Arnold Schwarzenegger workout routine:
For Chest:
Bench press – 5 sets, 6-10 reps
Flat bench flies – 5 sets, 6-10 reps
Incline bench press – 6 sets, 6-10 reps
Dips – 5 sets, to failure
Dumbbell pullovers – 5 sets, 10-12 reps
For Back:
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps
For Legs:
Squats – 6 sets, 8-12 reps
Leg presses – 6 sets, 8-12 reps
Leg extensions – 6 sets, 12-15 reps
Leg curls – 6 sets, 10-12 reps
For Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises – 8 sets, 15 reps
One-legged calf raises – 6 sets,12 reps
For Forearms:
Wrist curls – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure
For Abs:
Nonstop instinct training for 30 minute
For Biceps:
Barbell curls – 6 sets, 6-10 reps
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps
For Triceps:
Close-grip bench presses – 6 sets, 6-10 reps
Pushdowns – 6 sets, 6-10 reps
Barbell French presses – 6 sets, 6-10 reps
One-arm dumbbell triceps extensions – 6 sets, 6-10 reps
For Shoulders:
Seated barbell presses – 6 sets, 6-10 reps
Lateral raises – 6 sets, 6-10 reps
Rear-delt lateral raises – 5 sets, 6-10 reps
Cable lateral raises – 5 sets, 10-12 reps
Arnold Schwarzenegger Advanced Arm Workout
The following workout is one that Arnold Schwarzenegger actually used during his peak years in the early to mid-70s.
Due to its intensity, I would recommend performing it either as as the first or second session of a daily split, or on a separate day by itself. Arnold Schwarzenegger workout routine encourages ultimate muscle separation while further building mass and enhancing shape.
This workout routine is also assumes that forearm training will be done, as Arnold Schwarzenegger suggested, on a separate training day to prioritize this stubborn grouping.
ARNOLD SCHWARZENEGGER DIET PLAN:
Arnold Schwarzenegger workout routine’s basic rule was to always give his 100% towards his body building training, workout routine, diet plan and last but not the least, mental approach.
In Arnold Schwarzenegger workout routine, body and muscle does not come overnight. It needs all the 4 principles that need to be followed everyday: proper training, workout routine, diet plan and mental approach.
Arnold Schwarzenegger workout routine always goes for natural food in his daily diet, rather than eating processed food. He said that natural food are more nutritious and easy to digest.
1. small protein diet after every 3 hours. These small diets were contain 25-30 grams of protein.
2. heavy calorie and light calorie diets so as to make sure that his digestive metabolism should work fine.
3. whole eggs, meat and large amount of milk products during his body building process days.
4. Arnold Schwarzenegger’s daily protein diet contains at least one glass of protein shake.
5. Arnold Schwarzenegger, in a interview said that “the most important thing for getting a healthy body is a sound sleep of 8 hours”.
6. Arnold Schwarzenegger workout routine use to follow his fitness regime only 4 days a week.
7. carbs after his workout.
8. He use to take beef and pork as substitute to fish and chicken.
Bodybuilding career:
Arnold Schwarzenegger is considered among the most important figures in the history of bodybuilding, and his legacy is commemorated in the Arnold Schwarzenegger Classic annual bodybuilding competition. Arnold Schwarzenegger has remained a prominent face in the bodybuilding sport long after his retirement, in part because of his ownership of gyms and fitness magazines.
For many years, he wrote a monthly column for the bodybuilding magazines Muscle & Fitness and Flex. The magazines agreed to donate $250,000 a year to the Governor's various physical fitness initiatives. The magazine MuscleMag International has a monthly two-page article on him, and refers to him as "The King".
One of the first competitions he won was the Junior Mr. Europe contest in 1965.He won Mr. Europe the following year, at age 19. He would go on to compete in, and win, many bodybuilding contests. Arnold Schwarzenegger continues to work out even today.
When asked about his personal training during the 2011 Arnold Schwarzenegger Classic he said that he was still working out a half an hour with weights every day.
Weightlifting:
During Arnold's early years in bodybuilding, he also competed in several Olympic weightlifting and powerlifting contests. Arnold Schwarzenegger won two weightlifting contests in 1964 and 1965, as well as two powerlifting contests in 1966 and 1968.
In 1967, Arnold Schwarzenegger competed in and won the Munich stone-lifting contest, in which a stone weighing 508 German pounds is lifted between the legs while standing on two foot rests.
Arnold Schwarzenegger presented awards at the USA Weightlifting Hall of Fame in 2011 in Columbus, Ohio. In photo: 1987 world champion American Karyn Marshall.
Arnold Schwarzenegger's goal was to become the greatest bodybuilder in the world, which meant becoming Mr. Olympia. His first attempt was in 1969, when he lost to three-time champion Sergio Oliva. However, Arnold Schwarzenegger came back in 1970 and won the competition, making him the youngest ever Mr. Olympia at the age of 23, a record he still holds to this day.
He continued his winning streak in the 1971–74 competitions. In 1975, Arnold Schwarzenegger was once again in top form, and won the title for the sixth consecutive time, beating Franco Columbu. After the 1975 Mr. Olympia contest, Arnold Schwarzenegger announced his retirement from professional bodybuilding.
Steroid use:
Arnold Schwarzenegger has admitted to using performance-enhancing anabolic steroids while they were legal, writing in 1977 that "steroids were helpful to me in maintaining muscle size while on a strict diet in preparation for a contest. I did not use them for muscle growth, but rather for muscle maintenance when cutting up."He has called the drugs "tissue building."
Height:
His official height of 6'2" (1.88 m) has been brought into question by several articles. In his bodybuilding days in the late 1960s, he was measured to be 6'1.5" (1.87 m), a height confirmed by his fellow bodybuilders.
In January 2011, just weeks after leaving office in California, Arnold Schwarzenegger announced that he was reading several new scripts for future films, one of them being the World War II action drama With Wings as Eagles, written by Randall Wallace, based on a true story.
On March 6, 2011, Arnold Schwarzenegger revealed that he was being courted for several films, including sequels to The Terminator and remakes of Predator and The Running Man, and that he was "packaging" a comic book character.
On May 20, 2011, Arnold Schwarzenegger's entertainment counsel announced that all movie projects currently in development were being halted. However, the Daily Star reported on May 29 that Schwarzenegger had been offered $40 million to star in two Terminator films.
On July 11, 2011, it was announced that Arnold Schwarzenegger is considering a comeback film despite his legal problems. He has reportedly signed to star in The Last Stand as a dishonored Los Angeles cop. Arnold Schwarzenegger appeared in The Expendables 2 (2012), in which he had a larger role than in the first film. He will later star in Unknown Soldier and The Tomb, thought to be released in 2013.
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